7 Min EMOM Power Clean + Front Squat + Jerk + Back Squat + Jerk, AHAP Then… Wacky Wiser Partner Friday: 5 Min AMRAP: Rope Climbs (While partner holds a handstand. The rope climb will not count if your partner comes out of the handstand) 4 Min AMRAP: Wall Ball Shots (while partner hangs from pullup bar) 3 Min AMRAP: Double Unders (while partner holds dip position. Switch when your partner comes out of the dip position) 2 Min AMRAP Max Alt Box Jumps, 24/20 1 Min AMRAP 10m Cone Runs, (both run) Foose 20 years younger    Read more

Happy Halloween Deadlift 3-3-3 Then: 15 Deadlift 225/155 40 Pullups 12 Deadlift 225/155 30 Pullups 9 Deadlift 225/155 20 Pullups 6 Deadlift 225/155 10 Pullups 3 Deadlift 225/155 5 Pullups Strength Class: Back Squat (low bar) 3×5 Deadlift 5×1 10×12 Ring Pushups (complete between lifting sets) Post loads and times to comments:Read more

7 Min EMOM 3 Squat Snatches, Heavy Then… 15 Min AMRAP: 10 Snatches, 95/65 (anyway) 20 Pistols, alt leg 30 Pushups Halloween WOD Winners   (Left to Right) Turkey Bacon winning Most Creative, Chris Ortiz winning Funniest, Fancy Nancy winning scariest  Read more

Thruster 3-3-3 From a rack Then…. 21-15-9 Thruster 95/65 Box Jump 24/20 Then….. 15 Burpees 200m Run 12 Burpees 200m run 9 Burpees 200m run Barbells for Boobs  video by Liam Tumelty Happy birthday to the big man, The Animal, The Tanimal, Mike Ciunci!!    Read more

Tabata This Tabata Row/Airdyne (calories) Rest 1 min Tabata Air Squat Rest 1 min Tabata Pull-up Rest 1 min Tabata Handstand Hold Rest 1 min Tabata L-sit (abmat) The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.Read more